One Rep Max Calculator
Overview
Calculate 1RM for bench press, squat, deadlift with training percentages and strength standards
Key Facts
| Field | Value |
|---|---|
| Calculator ID | one-rep-max |
| Category | Health |
| Vertical | Health & Fitness |
| App route | /verticals/health/one-rep-max |
| API endpoint | /api/public/calculate?id=one-rep-max |
Inputs
| Input ID | Label | Type | Required | Default | Constraints |
|---|---|---|---|---|---|
| - | - | - | - | - | - |
How to Use
- Select Exercise — Choose bench press, squat, deadlift, or overhead press
- Enter Weight & Reps — Input the weight lifted and clean reps completed (3-8 reps most accurate)
- Add Bodyweight — Optional: Enter bodyweight for relative strength and level comparison
Result Surfaces
| Output | Display Type | Format |
|---|---|---|
| Computed results | result-card | - |
Related Calculators
FAQ
What rep range is most accurate for 1RM calculation?
3-8 reps is most accurate. 1-2 reps is your actual max (no calculation needed). 10+ reps becomes less reliable due to muscular endurance factors.
What are good strength standards for bench/squat/deadlift?
Intermediate: Bench 1.5x bodyweight, Squat 2x, Deadlift 2.5x. Advanced: Bench 2x, Squat 2.5x, Deadlift 3x. Elite: Bench 2.5x, Squat 3x, Deadlift 3.5x bodyweight.
How often should I test my 1RM?
Test every 8-12 weeks to track progress. Don't test true 1RM frequently (high injury risk) - use this calculator with submaximal sets instead. Testing too often hampers training.
Evidence
src/lib/calculators/registry.ts(metadata)src/lib/calculators/page-registry.ts(page/HowTo metadata)src/lib/calculators/health/one-rep-max.ts(calculator config)
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